01/02/2026
I once made myself so sore from a single workout that I couldn’t lift my arms to grab orange juice the next day.
It happened before I ever stepped foot in a gym 🧵
That summer, living in South London, transitioning from secondary school to sixth form.
Up to that point, my exercise was:
— Walking 10,000+ steps a day
— Football at the park or Power League
— Occasional PE classes
No structured training.
No clue how to actually change my body.
One afternoon, while watching football on Portuguese Sport TV, I noticed a dusty old dumbbell by my grandad’s chair.
On a whim, I picked it up and did the only exercise I knew:
Bicep curls.
And I didn’t stop.
Easily 200+ reps per arm.
Zero rest or structure.
The next day?
Brutal.
I couldn’t move my arms. The soreness was wild.
Even simple tasks were impossible.
I remember being in Tesco with my dad.
He asked me to grab orange juice from the top shelf.
I physically couldn’t extend my arm.
I just stood there, stuck.
But I didn’t learn my lesson.
A few months later, I joined a gym in Mitcham with my mate Steve.
Our first leg day?
A cursed combo of Mike Chang’s “Six Pack Shortcuts” and exercises we made up on the spot.
The aftermath?
I couldn’t walk properly for a whole week.
I remember riding the 109 bus to Dunraven School with my friend Akim.
He wanted to sit upstairs.
I physically couldn’t do it.
His face said it all:
“Why are you being so lazy?”
He had no idea the pain I was in.
Looking back, these two experiences taught me a lesson I now pass on to my 1:1 online fitness members:
When you’re starting, don’t go all out.
The first few weeks aren’t about max effort.
They’re about building a foundation:
— Learning key movement patterns
— Growing familiar with how much you can lift
— Letting your body adapt gradually
Otherwise, you’ll get so sore that you can’t stay consistent, and consistency beats intensity every time.
There’s one more thing that would’ve saved me back then:
Understanding the role of protein in recovery.
If you’re starting your fitness journey, you must know which protein sources will fuel your workouts and support muscle recovery.
That’s why I created my free Protein Cheat Sheet.
✅ The best protein sources for recovery & fat loss
✅ Simple, straightforward examples (no weird health foods)
✅ A guide to stop overcomplicating protein targets
Grab it here (free): https://www.kairos.online/pdf-guides/protein-power
Especially if you’re someone who lifts, trains, and still wants room in your life for hobbies you actually care about—such as trading cards, video gaming or watching the latest MCU movie.
If you want to feel less sore, build muscle, and keep making progress without overthinking it, protein isn’t optional.
Grab your free Protein Cheat Sheet, helping you stay consistent with your nutrition goals!
